Deliver

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

LIFT

24 elevated squat pulsating https://www.youtube.com/watch?v=V9UTaLlTjpY

10 heavy high box squats

8-12 bench press

3x

8-12 military press

20 sec front rack hold

8-12 undertaker row

3x

1/5 lat hammer hold 3x https://www.youtube.com/watch?v=vaAHO_lsX8g

5 ab brakes https://www.youtube.com/watch?v=OO7Jg6YKPZ4

reverse fly with band

3x

kb chest fly https://www.youtube.com/watch?v=_5_8ikOXw8s

10 R/L crossover steps https://www.youtube.com/watch?v=2u-8FNBy6Ik

3x

CardioFusion

20/10

primal pushup

primal sprint (mid level attachment )

3x

20/10

trx row

trxstarfish

3x

20/10

med ball half burpee

sit up me ball between knees

3x

Save me

75 jumping jacks on trampoline

spin up

3x

300 row

band punches

3x

12 fwd lunge 4 pushup run back

fake jump rope or calf raises

6x

stretch

threshold

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Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

foam roll IT band https://www.youtube.com/watch?v=W4H_rIGJJ14

band ankle rotation 20 R-L clock and counter clockwise https://www.youtube.com/watch?v=_bSwAqfY_ek

Bootcamp

20-10

pivot lunge R https://www.youtube.com/watch?v=ZYC5CrBJlW8

L

4x

run 400 or 200 (based on speed of run)

20-10

trx row kick alt https://www.youtube.com/watch?v=xczzgQGa_BE

sea saw press (at failure go to squat press) https://www.youtube.com/watch?v=093VsfMBI_w

4x

run 400 or 200 (based on speed of run)

20-10

med ball slam (gut check for 10 sec rest https://www.youtube.com/watch?v=pBagcccfDG8)

sprint in place OR beast mode knee tuck plyo

4x

run 400 or 200 (based on speed of run)

20-10

v-ups

seated alt rope swats https://www.youtube.com/watch?v=3X5DBSYHcM4

4x

run 400 or 200 (based on speed of run)

2 min blitz

burpee- mnt climbers- frog jumps- run n place thrusters- lat touch n jump

2x

thursters –https://www.youtube.com/watch?v=Ng_mpDHEacA

Finisher

20 weight low back raises

reverse sled or band reverse https://www.youtube.com/watch?v=CTue6OvzkCo

20 band triceps ext

30 rope slams

2x

Go down swinging

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

45W/ 5 R

bag row / 4 bag hops – 4 ground and pound

row – curl press 2x

reverse pedal seated high tension-hill 2x

figure 8 run- wall ball 2x

1x

6 min amrap

4 R/L 2x ladder movement https://www.youtube.com/watch?v=bL3Jq_zA15A

hop scotch with med ball (half turf)

4 lateral shuffle

20 slow plank angel sliders

1 min

reverse grip row

spin seated sprint

alt knees on bag

flutter plank

2x

30 crunches

30 calf raises

30 med ball inner thigh squeeze

2x

LIFT

workout 1

slow cadence bench 1-3 sec for 10 reps- bang out 5

standing plate press https://www.youtube.com/watch?v=mSFB6weM4Ro

25 band preacher curl

10 pull apart

3x

Dips failure

10-15 db kick backs

squats 10-8-6 – 6

4x

10-15 drag curl barbell

10-15 transformer https://www.youtube.com/watch?v=mSFB6weM4Ro

3x

Split

50 trx tricep ext

50 bench leg lift

50 rear delt raise (head planted)

Workout 2

5 partner neg leg curl then 5 positive

12 step ups R-L

8-12 elevator squats

3x

walking lunge

15-20 db kick back

3x

30 med ball squeeze

15 duck walk https://www.youtube.com/watch?v=H31EYEpCi0M

15 Band kick back https://www.youtube.com/watch?v=p_0qG6FN_ZU

2x

wall sit 40 sec

Sled pull- sled push 4x https://www.youtube.com/watch?v=QOah6cwYZZY

wall sit 30 sec

Sled pull- sled push 43x

Wall Sit 20 sec

Sled pull- sled push 2x

Prom Queen

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Bootcamp

70’s

7 min amrap

20 kb swings

10 med ball slam

15 jack press

4 bear crawls FWD/BWD horizontal turf

Black Betty challenge (as many kb row as possible) R-L=1

80’s

8 min amrap

15 band twist

20 bosu curl

15 wall ball

row 250

push it ( run in place – 2 push ups every-time hear push it )

90’s

9min amrap

30 alt leg curl sliders

20 bosu crunches https://www.youtube.com/watch?v=JN28BvDP0yA

20 plank flutters https://www.youtube.com/watch?v=sBtJ_7fFWgk

10 kb squat high pull

thunderstruck (jumping jacks- squat on thunder)

2000’s

10 min amrap

5 trx inverted row

10 slider atomic pushuop

15 goblet squat

sled run

cupid shuffle plank

Metcon (AMRAP – Reps)

black betty

push through

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

20 band ankle rotations

75 calf raises (25 in, out, neutral )

Cindy Squad (AMRAP – Rounds and Reps)

10 min

5 barbell pullup https://youtu.be/1T8olTFWy8s

10 pushups on knee

15 squats on med ball

Level 2

5 barbell pullup feet elevated

10 push up on toes

15 band overhead squats

Level 3 rank Rx plus

5 pullups

10 trx atomic pushups

15 goblet squats black/red

Reps

band sprints

5x

Go 4 IT (Time)

40 battle jacks (rope handles gotta touch)

40 kb swings black/ green

Run 400m

2x

liquid awesome

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

50-20

A. primal superman/primal sprint https://www.youtube.com/watch?v=Njwmr24Iacw (mod bear crawl)

B. lateral shuffle (band on knees) / touch n jump

C. Situps med ball b knee/ crunches w med ball

D. slider mnt climber/snow angles

3x

A spin up 2 min

15 side plank raise R

1 arm farmer walk L turf and back 2x

spin sprint 2 min

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

B sled fwd/back 5x

10 rower rollout

row 250

2x

C run 300

30 Russian twist

15 wall ball

2x

D 30 rope slam

15 side plank raise R

1 arm farmer walk L turf and back 2x

30 ropes slam

15 side plank raise L

1 arm farmer walk R turf and back 2x

1x

FGB 2

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

foam roll IT band and glutes

FGB 2 (AMRAP – Reps)

A. Inverted Row

B Row for Calories [change units]

C. sit-up get up press 15/30 https://www.youtube.com/watch?v=z5V-IHjnmQg

D. KB Swing Green/ Black

E. cannonball https://www.youtube.com/watch?v=G1VTIWDPqjc

Bootcamp

2x lat hammer hold 5 curl https://youtu.be/vaAHO_lsX8g

reverse sled pull

20 TRX pushup – 10 TRX curl

20 band push down purple/ black https://www.youtube.com/watch?v=h6tQmRu9h2E

20 primal row

20 bench Russian twist slam https://www.youtube.com/watch?v=XhSZR9gbuPU

3x

Greatness within you

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

CardioFusion

row crunch https://www.youtube.com/watch?v=hbIOOlgLyXQ

windmill slam https://www.youtube.com/watch?v=aLzViAH4uZo

back pedal to lat https://www.youtube.com/watch?v=j8lJCE-2ULg

multi D band sprint https://www.youtube.com/watch?v=a8BOI10fO2E

figure 8 bear crawl https://www.youtube.com/watch?v=gBtSjoOtsfA

med ball twist thruster https://www.youtube.com/watch?v=gCtfeQgyRAM

rope pass https://www.youtube.com/watch?v=VSThSAHdYGU

180 w kick https://www.youtube.com/watch?v=Ohzst4O_G2w&index=11&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85

guard punch https://www.youtube.com/watch?v=1qiW4dbPXDE&list=PLPoIRZeKpPrQHPdQh1fDtTJlPQl0KzR85&index=27

40Work /10 Rest

A. multi D band sprint

backpedal w cone touch

hip hinge to high pull

1x

(30 sec to rotate)

40/10

B. row

dumb hammer curl n press 15/25

row crunch

1x

40/10

C. spin w lat raise 5/10

sprint

reverse high tension standing

1x

40/10

D. guard punch – jab-cross

3 squat knee strike R/L combo

180 3 kicks

1x

40/10

E. med ball thruster

bear crawl figure 8

windmill slam

1x

2x

30-10

rope run in place

skater over rope

rope run in place

skater over rope

lat hop down rope lat shuffle back R

L

{ line up and pull rope to one end of group]

rope pass race down and back 2x

rest 20 sec in between rounds

LIFT

rope bicep curls https://www.youtube.com/watch?v=25F8Jimue_8

warm up

row 250-low back stretch- 20 back ext – stretch -20 face pulls- up and over

barbell close grip floor press 10-10-8-8 (70% – 75%)

RDL Deadlift 15-12-10-8 (65%- 70%-75%-80%)

4x

6 BSS lunge mActivation

15 vertical band adduction

3x

trx tricep 15 reps

rest 30 sec- rep till failure

rest 30 sec- rep till failure ext

rest 30 sec- rep till failure

barbell squats 15 reps @ 65%

rest 30 sec- rep till failure

rest 30 sec- rep till failure

rest 30 sec- rep till failure

Split

67 rope bicep curls

67 leg lifts

MAn up

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

30 external rotation R-L https://www.youtube.com/watch?v=YcyMmZqnXWk

20 face pulls

foam roll upper back

Interval https://youtu.be/_wNJcuw63zw

20w-10r

trx jumping lunges

pushups Beast mode add resisted band

4x

I GO – You GO

15/20 jumping pullup https://www.youtube.com/watch?v=kDpF7UZCCog&t=5s

12 Kb/db Squat press https://youtu.be/IIo7W5Ml7PQ

Band Sprint

5x

resting partner does crunches every other round so rounds 1,3,5 rounds on 2 and 4 do planks

Reps

25 SS band Row https://www.youtube.com/watch?v=rOX1ML3sZmc

15 TRX curls

15 landmine RDL 45/75

kb walking lunge turf 1 way

25 Band pull apart https://youtu.be/VEZpJvPrrjg

15 sit up wall ball throw https://www.youtube.com/watch?v=OdFrHe6Y308

3x

St. Patties Day Workout

/in /by

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

practice KB punch https://youtu.be/fKJu5Spsf9M

if not getting it do attached band punches

Bootcamp

Beer belly buster:

15 sec side plank raise side 15 sec plank hold R

L

2 x

30 sec V-ups

30 sec crunches

30 sec plank hip tap

rest 20 sec

20 sec V-ups

20 sec crunches

20 sec plank hip tap

Pot of gold

keg run 300 m

15 Decline Situps

SA farmers walk https://youtu.be/4qMk1FMjcZw

Leprechaun get ups 8 R-L (liberty step) https://www.youtube.com/watch?v=oXk1XiS1ZrU

Spin Bike 1 min hill -1 min sprint

15 lying trx arm curls https://www.youtube.com/watch?v=kRVCEw0hd98

Trx mtn climbers 40 slow R+L=2

3x

Irish Fight

10 R/L KB punch https://youtu.be/fKJu5Spsf9M OR 30 R-L =1 attached band

Designated Driver- aka partner sled push

leprechaun kicks 15 R-L elevated SL glute bridge https://www.youtube.com/watch?v=TrD7LH8-Lps

15 knee strikes R/L

3x